Day 1: chest exercise, bench press exercise, 4 groups, 12/ group; Up-tilt bench press exercise, 4 groups, 12/ group; Sitting posture with chest, 4 groups, 12/ group; Aerobic for 30 minutes, such as treadmills and mountain climbers.

The second day: sitting posture pull-down exercise, 4 groups, 12/ group; Rowing in sitting position, 4 groups, 12/ group; Aerobic for 30 minutes, such as gliders and elliptical machines.

Day 3: Go hiking, ride a bike, swim and play ball games, and relax.

Day 4: Shoulder exercise, barbell pressing, 4 groups, 12/ group; Sitting dumbbell press, 4 groups, 12/ group; Dumbbell side lift, 4 groups, 12/ group; Aerobic for 30 minutes.

Day 5: Standing posture, bending arms down, 4 groups, 12/ group; Dumbbell flexion and extension, 4 groups, 12/ group, sitting posture bending, 4 groups, 12/ group; Dumbbell bending, 4 groups, 12/ group; Aerobic for 30 minutes

Day 6: Squat exercise, 4 groups, 12/ group; Inverted pedal exercise, 4 groups, 12/ group; Aerobic for 30 minutes

Day 7: Go hiking outdoors, relax and welcome work with a new attitude.